12 min EMOM:

Odd minute 15 kb swing, 24/16kg
Even minute 1-5 bar MU

*TECHNIQUE
*TECHNIQUE
*TECHNIQUE

5 x 3 @ 40-50% 3 Position Clean
5 x 5 @ 40-50% Split Jerk
Build up to your 1RM C&J

Hang snatch + tng snatch + ohs @60/40kg

*every minute perform once this complex without dropping the bar between reps.
*quality, no fails. Same weight every round.

9-15-21
Hang Power Clean (50/35kg),
STOH

AMRAP 7 minutes:
2-4-6-8-10-12-14...reps of:

Ring Dips
10 KB Russian Swings 32/24kg after every set of dips

If ring dips is difficult, you can do normal dips or ring push ups instead.

In teams of three:
find 3RM floor press in 15min

For time:

10-1 Press 50/35kg
1-10 Strict chest to bar pull-ups

3 rounds for time of:
20 DB Snatch
20 Ab-mat Sit ups
400m Run

Painonnostoheikkoudet. Harjoittele omia heikkouksiasi.

4 x 10 m

Scaling with HS hold against the wall or with a partner